For those who would like to know the Swimming Training Program for the next five weeks(Base and Volume Phase), I have planned it out. For Convenience next week will be week 1.
(swim session is at 3pm Kallang Basin Swimming Complex)
WU=warm up
WD=warm down
Td =Total distance
Wk 1.
200 WU
2x700m
100WD
2x300m (70%)
100WD
2x100m (Tempo)
200WD
Td= 2800m
Wk 2.
200 WU
2x800m
100WD
3 x200m (70%)
100WD
2x100m (Tempo)
200WD
Td= 3000m
Wk 3.
200 WU
2x900m
100WD
3x300m (70%)
200WD
Td= 3200m
Wk 4.
200 WU
2x1000m
100WD
2x300m (70%)
100WD
2x100m (Tempo)
200WD
Td= 3400m
Wk 5.
200 WU
2x1100m
100WD
4x200
1x100
200WD
Td= 3600m
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5 comments:
for each session, are the different sets continours with no breaks in btw?
for like the 2x700 or 2x1100 sets, how are they like? hard/fast or ?
or are we supposed to take the 100wd as the breaks already?
So, this is a program leading up to a major race?
Once a week?
Wes: The timing of the set will determine how much rest and intensity needed. That will only be determined on the training day itself
Crazy2tri: This is leading up to Ironman 70.3 SGP and Ironman WA in Sept and Dec respectively
but rest interval between each set of eg 3x300 will be diff for diff ppl cos we each swim at diff pace? so slower swimmer ie me will have less rest compared to faster swimmer :-(
thats quite true, only thing is, the faster swimmer will be required to swim slightly more (50,100m) so all should come back around the same time and have the same amt of rest
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